Nutrition for Healthy Bones

One and half milion osteoporotic fractures of the spine, hip, wrist and other sites occur each year, primarily in postmenopousal women.The incidence of fractures after the age of 40 result in mild to moderate trauma. These are most closely associated with osteoporosis. Fractures of the hip and spine often contribute to disability, dependencies and increased risk of death.
The number of osteoporosis cases, however, is expected to increase substantially over the next several decades as life expectancy increases and the world population expands.

Many nutritional factors have been examined for association with osteoporosis and bone mass. Calcium, phospors, trace minerals and protein are component of bone tissue. Calcium is the main mineral of bone and teeth. Total body calcium is 1000 – 1200 grams of 1,5 -2% of body weight. Vitamin D regulates calcium balance, and other nutrients influence calcium absorption. Thus, dietary intakes of these nutrients will affect bone mass, although the strength of association may be expected to vary according to developmental phase, menopousal status and individual habitual intake. Long term systematic calcium deficits lead to osteoporosis.
Normal daily intake of calcium is 200 – 1300 mg. It is absorbed in the duodenum and colon under the influence of vitamin D. Only 10% of ingested calcium is absorbed, the rest passes out in the stool. Calcium secretion occurs via the kidneys, although most calcium is conserved by renal absorption.

The recommended calcium intake is 200 – 1300 mg per day for infants to pregnant woman. Calcium is found in milk and dairy products, fish and its bone, green leafy vegetables, legumes, nuts, and whole grains. The daily requirement is higher in women then men. Lactating women require a higher amount, and osteoporosis which is common in elderly women, may be prevented by calcium supplementation.

How to prevent osteoporosis? Recommendation to help prevent osteoporosis is modifiable risk factors. Currently, a healthy diet involving adequate intakes of calcium, vitamin D, protein and vitamin K and avoiding excess intakes of phosporus, vitmain A, sodium, caffeine and alcohol is also important. Weight bearing and muscle-strengthening exercise for 30 – 40 minuter per day reduce bone lose and lower the risk of falling. Finally smoking is very important for bone health.

Note: Tai chi also have a significant effect to reduce falling and better balance.